Sunday, Dec. 28, 2025

Warm up

3 Rounds if:

1 min wall sit

1 min bar Hang

1 min KB OH Walk

Then

3 mins Cardio

2 mins stretch (any)

1 min plank

pvc

2 mins practice Bar MU transition

WOD

Tabata Hollow Rocks (1st 2 rds-bicycles)

4 mins Bike/Row/ ski (can mix)

Tabata Push Presses or Strict Presses (95/135)

4 mins Devil Dogs

Rest 1 min

Then,

2 min Hollow Rocks!!